Thursday, April 17, 2025

 Thursday, April 17, 2025

Spring Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 K-S;S-K; 6 IMO-FR; 6 F-E; alt. Build 2nd 25

Main Set

18 High Velocity Swims @ 1:30 or more

6 Board Kick from wall to flags OR uh2o 25 w/ fins

6 wall to far flags (no wall start, start with dolphin dive)

6 full 25 w/ fins and paddles

D-Crew (long swim before the holiday weekend)

3 X 300 @ 4

6 X 150 @ 2:10 #3 and #6 Faster

9 X 100 @ 1:20 Faster on the Evens, keep it moving on the Odd's 

Notes: Short and efficient warmup, feel free to do some dynamic stretching before you hop in the water. then have fun feeling the high speeds and tempo's. D-Crew if you want a long swim before Easter weekend, execute the pattern and you will feel good through the weekend!